It is well-known that alcohol can stop the body from entering into the state of ketosis, making it difficult for those following a low-carb lifestyle to reach their goals. However, it is possible to drink alcohol without completely disrupting your ketogenic diet – some beverages are better choices than others. In this article, we’ll take a look at how alcohol affects ketosis and which types of drinks you should choose in order to maintain your keto lifestyle.
What is Ketosis?
Ketosis is a state of metabolic activity that occurs when your body does not have enough glucose available for its energy needs. During ketosis, the body begins to burn fat for fuel, producing molecules known as ketones which are released into the bloodstream. This process can provide many health benefits and is used as part of many popular diets such as the Keto Diet, Low-Carb Diet and Paleo Diet.
How Does Alcohol Affect Ketosis?
Alcohol can have a negative impact on ketosis since it’s high in carbs and will raise the body’s levels of glucose, inhibiting the production of ketones. Therefore, if you are trying to maintain a state of ketosis, it is recommended that you avoid consuming alcohol. Additionally, some alcoholic drinks may contain hidden sugars and other ingredients that could compromise your diet goals. So if you do choose to include alcohol into your diet, opt for lower-carb options such as red wine or whiskey neat with soda water.
What Types of Alcohol Can You Have on a Low-Carb Diet?
On a low-carb diet, your best bet is to limit your alcohol consumption and stick with the lower-carb options discussed earlier. However, you can include hard liquors and wines in moderation. Red wine contains 1–2g of carbohydrates per glass, and a shot or glass of whiskey only has 0.5–1g of carbs. Additionally, some beers have low carbohydrate counts that make them suitable for those on a low-carb diet—just watch out for hidden sugars added to these beers.
Is Moderation Key for Drinking Alcohol While in Ketosis?
Yes, moderation is key when it comes to drinking alcohol while in ketosis. It’s important to remember that alcohol can disrupt the process of ketosis, so you should take care to limit your intake as much as possible. Additionally, some types of alcoholic beverages contain hidden carbs and sugars that can easily throw off the nutritional balance of a low-carb diet. When in doubt, stick with hard liquors like whiskey and vodka and red wines, both of which contain only a few grams of carbohydrates per serving.
Tips for Drinking Alcohol While in Ketosis.
The main rule of thumb for consuming alcohol while in ketosis is to drink in moderation. Don’t overdo it, as too much alcohol can disrupt the process of ketosis and lead to weight gain or a decrease in energy. Additionally, be mindful of what type of alcoholic beverage you are drinking. Low-carb beers and light wines contain fewer carbs than other types of drinks and are generally more compatible with a low-carb lifestyle. Lastly, don’t forget to watch your calorie intake when enjoying an alcoholic beverage; ensure that all added mixers like juice and soda are kept to a minimum.